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WOD (5-4-15)

Buy In:  800m Run

(30 – 20 – 10)


Back Squats (135# / 95#) (from the ground)


Cash Out:  800m Run

CrossFit Rhythm

Reality check. Can I be superwoman?

Weeks until the full IM in Wisconsin: 19

Weeks until the half IM in Tremblant: 7

Life happened this week. A new full time work routine and a few unexpected social gatherings made completing my routine workouts a challenge. 602 more words


Refections on Practice

There are two quotes that I happened across recently which caused me to reflect on what I do during training sessions with my dog.

When I’m instructing, I often encourage people to keep trying and not worry about getting it perfect.  362 more words


Certification in Review: Ankorr from Down Under

I’ve been MIA: Missing In Ankorr.

I mean, what’s not to love about a harness that makes ZUU movements all the more challenging? 366 more words


Department members participate in regional training.

Fire department members from the City of Alexandria, Arlington County, Fort Belvoir, and Fairfax County participated in a regional fire service training seminar on May 3, 2015 at Franconia Fire Station 405. 64 more words


Go Hard or Go Home

Progress to a healthier “K” Ep. 1

I think that I’ll try to fill those who may be interested about my progress to getting healthier on here. 472 more words

Spotlight on Righteous

Wellll I am officially back on the training wagon for that awful thing called running. However, it is because of a super cool reason. I am running in the upcoming Marine Corps Marathon. 548 more words